DaveGeorge

This is my first post on the forum, so hi everyone!

Back when I was 19/20 I trained nearly every day, got really into it and had a relatively clean diet etc.

Since then, career sort of took over and I ended up starting my own business, which is going great. I've now got enough free time to dedicate to the gym again!

So a few weeks ago I started to train properly again. On the advice of the PT at my new gym, I have been doing a full body routine three times a week (No compound exercises at all) and cardio on the intervening days. I normally end up three weights workouts and two cardio. And then I guts out at the weekend like a pillock :crazy:

My body fat is 24% which is quite scary, although I don't look fat. Ok, I can pinch a fair bit here and there but I'm not a biffer!

I'm 5'7" and 168lb.

Is it worth the patience of starting a weights routine again with heavy compounds and then building up my workouts and cardio after a few weeks? I don't want to be massively huge, just whack on probably another couple of stone and then lose some fat to eventually look nice and defined.

I want to lose my man boobs :(

Any suggestions?

Diet wise, I know i'm useless. I constantly crave bad **** and my job doesn't help (I get hungry late on a night shift and it's a choice between pizza or kebab! Just makes a convenient excuse to break the rules!)

I'm quite happy grabbing some supplements etc. Was planning on getting some good creatine and whey.

What should I be looking at for a diet? I can't **** about with tiny meals 8 times a day - It's just not convenient.

Also, the gym I'm a member of only has limited weights. In fact, loading up their biggest bar with all their weights only gave me about 80kg, and I'm quite capable of deadlifting that now. Where can I go? Should I swallow the cost and join a sweat and sawdust one in the next town? I can do that monthly with no tie ins.

Sorry for all the questions, but it's nice to be here

Lost Soul

Ok

well done on the business

as for the training 3 day Full body stuff is fine to start back with but get your big movements in. a progression off this is a 4 day plan somewhere in the future

cardio can be included now, weights 3 times a week, cardio 3-4 and a slight calorie deficit

no need for a strict diet, just know your good foods and enjoy a little sh1te every now and then

no supplements, no gizmos, just steady hard 'clever' work

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DaveGeorge

Hey, thanks for the quick reply.

I'm gonna go over and see the people at the new gym today.

A lot of people I know train at my current one, so I may stay a member to do my cardio there (it's round the corner from my flat).

The free weights area is pretty gay though.

Any good info on diets around? I know what I should be eating (clean protein, complex carbs etc.) but need a bit of help with portions.

eddiehitler

well as ls told you, you should be looking to create a calorie deficit, so find out your maintenance level initially and take it from there. try to get alot of your calories from protein and good fats, by lowering your carb intake and undertaking the 3 days full body routine and 3/4 cardio sessions a week you should begin to see a reduction in bodyfat. heavy compound movements are a must if you wish to achieve an increase in lean body mass, so make sure they are the cornerstone of your weight training. but i have to disagree with ls on the supplement front, i think whey and creatine could help you along with gaining lbm, and once you are losing bodyfat through diet/training, you could benefit from a fat burner such as an eca stack. best of luck mate

ed

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DaveGeorge

Cheers Eddie.

Bottom fan are you?

So if I went for a simple split - Chest, Shoulders and Tri's Monday. Legs Wednesday and Back and Bi's on Fridays.

Then an hour of cardio and abs on the intervening days, with sunday as a rest. How does that look?

Food wise, As simple as possible to follow would be great. I need a shaker for protein - I'm so crap at sticking to times and portions :(

Ok. Cereal with whole milk for breakfast. Multivit, Omega 3 and a protein shake. Green Tea is do-able. Skanky but I've got some.

Another protein shake and a piece of fruit at 11am.

Lunch, low fat pasta pot and a piece of chicken. (Get both in asda on way to work).

3pm ish, Protein shake and some peanut butter on toast? Just an idea that one... don't flame me, I keep seeing peanut butter everywhere on here!

4.30-5.30 Train

5.30 - Protein shake.

7.30 - Rice, Meat/Fish/Chicken and some frozen mixed veg.

Maybe get some dried fruit or something with some yoghurt for before bedtime???

Lost Soul

No he prefers tits, he is a rangers fan

OK, back to your help,

no need to go mad on this struyctures diet

6 meals a day
30-35g of protein in each
30-35g of carbs in
5-10g of fat in each

ideal foods

protein = tuna, chicken, eggs, beef, whey. other powders, turkey, bacon back
carbs = oats, wholegreain/wholemeal stuff/ slower digesting pasta and rice, fibrous veg
fats = olive oil, nuts/seeds, olives. oily fish, oil blends flax

Plus a little sh1t in your diet for sanity

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cellaratt

Welcome aboard

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DaveGeorge

Cheers guys. I'll get on working out a diet plan later in the evening.

How regulalrly could I put something bad into my diet and not be affected. Just thinking there is an awful lot of sodium and fat pumping round my veins at the moment. It may be a bit of a shock lol

Lost Soul

80/20 diet suits must recreational trainers

80% good
20% less so

just ensure all bases are covered and your still hypocaloric (taking in less than your using)

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eddiehitler

oh ls, i cannot help being one of the chosen people (otherwise known as rangers fans) other than that...his advice regarding your diet is pretty spot on....i wish he'd stop getting things right....i shall wait, he'll slip up one day...and then :gun:haha.

ed

and yes im a bottom fan.

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Lost Soul

....draw nil nil with a bunch of low rate pub players

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eddiehitler

we're just luring timmy into a false sense of security....and zenit for that matter

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Lost Soul

Shame luring dont win titles, nevermind 7 points, 3 games

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eddiehitler

yeh it's still ours for the taking. oh meant to ask your advice on something as well mate, but i'll put it in a different thread....as we've deviated enormously off course here

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